Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Apr 22, 2012:

activity

time

miles

Cycling - Trainer (fluid)

5:00:00

85.59

(3:30)

137.74

(2:11)

Run - outside

2:16:30

15.2

(8:59)

24.46

(5:35)

247

Swim - pool

1:15:00

2.11

(35:30)

3.4

(22:04)

Crossfit

15:34

Strength, Core, Stretch

10:00

Total

8:57:04

102.9

165.6

247

[1-5]

8:47:04

averages - sleep:6.5 weight:172.5lbs

4:15

0:00

» now

Sunday Apr 22, 2012 #

4 PM

Run - outside warm up/down 35:34 [2] 6.39 km (5:34 / km) +1m 5:34 / km
ahr:140 max:162 slept:6.0 weight:173lbs shoes: Gel Nimbus 12 - Asics

Easy run along the Penticton Canal when I got into town.
Foot feeling much better.

Friday Apr 20, 2012 #

4 PM

Run - outside 19:00 [2] 3.27 km (5:49 / km) +5m 5:46 / km
ahr:145 max:151 slept:7.0 weight:173lbs shoes: Mizuno Trail

Supposed to be a long run, but my plantar was acting up so I played it safe and cut the long run out.

1. From doing hills,
2. from wearing the mizunos
3. From doing hills in the mizunos

Thursday Apr 19, 2012 #

3 PM

Crossfit (MET CON - FRAN) 4:13 [5]
ahr:156 max:165 slept:7.0 weight:173lbs

21-15-9
Thrusters 95/65
Pull-ups

Strength, Core, Stretch 10:00 [0]

stretching and minimal core work.

Legs are really tight in the adductors and hams. Therefore, back problems.

Need a massage.

Wednesday Apr 18, 2012 #

10 AM

Note

RIver Valley Health appointment with Amber for my L foot.

3 PM

Cycling - Trainer (fluid) (Big Gear Aero) 2:00:00 [4] 54.13 km (2:13 / km)
ahr:127 max:153 slept:6.0 weight:173lbs

60 min w.u. (140 watts)

10 min aero 53 x 12 (193 watts) / 2 min spin
8 min aero (201 watts) / 2 min spin
6 min aero (208 watts) / 2 min spin
4 min aero (210 watts) / 2 min spin
2 min aero (225 watts) / 2 min spin

20 min spin

Legs are tired. 10 min wasn't as good as I wanted.

5 PM

Run - outside (TRANSITION RUN) 29:27 [3] 5.62 km (5:14 / km) +21m 5:09 / km
ahr:147 max:163 shoes: Gel Nimbus 12 - Asics

30 min run after the bike.
Felt good. As the transition distance gets longer, I'll have to start slower and then pick it up if I feel ok.

Tuesday Apr 17, 2012 #

1 PM

Run - outside hills 52:29 [5] 9.18 km (5:43 / km) +220m 5:06 / km
ahr:150 max:170 slept:6.0 weight:170lbs shoes: Mizuno Trail

30 min w.u.
4 x 3 min hills with 3 min recover
1 x 2 min hill.
3 min w.d.

3 PM

Crossfit 11:21 [4]
ahr:136 max:149

8 rounds of:

10 ring push ups
10 GHD situps
21 double unders.

Foot is kind of sore since Sunday. Could be from the hill running.

Monday Apr 16, 2012 #

6 AM

Swim - pool (20 x 100e) 1:15:00 [4] 3.4 km (22:04 / km)
slept:7.0 weight:173lbs

6 x 200 warm up
5 x ( 4 x 100 e on 1:45 (holding 1:29 - 1:32 avg) wih the last one on firm effort and on 1 min extra rest)

200 w.d.

Swims have been bad the last 3 weeks. Feel like I need some sroke work. Could be from being sick a few weeks ago too.

12 PM

Cycling - Trainer (fluid) long 3:00:00 [4] 83.61 km (2:09 / km)
ahr:137 max:155

1 hr in 53 x 21
1 hr in 53 x 21 alternating 5 min in aero, 5 on hoods.
40 min in Z3 (alternating 5 min aero, 5 on hoods)
20 min w.d.

V-FLow max saddle. Much better.

avg watts: 166 watts
avg cad 95
avg speed: 27.9km/h

held intervals at 30km, 150hr, and 188 watts

« Earlier | Later »